Is it normal to eat 3000 calories a day

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I Accept Show Purposes. Wellness Nutrition. By Jill DiDonato. Jill DiDonato. Jill is a contributing writer for Byrdie where she covers fragrance. Byrdie's Editorial Guidelines. Fact checked by Aimee Simeon. Aimee has been in beauty editorial for over six years and started as senior beauty editor at Byrdie in June Other Considerations Final Takeaway. She's the resident sports nutritionist for F45 Training.

Lisa Richards, CNC , is a nutritionist and author of The Candida Diet, with expertise in gut health, inflammation, and how to create balanced individual nutrition plans. Featured Video. Article Sources. Byrdie takes every opportunity to use high-quality sources, including peer-reviewed studies, to support the facts within our articles. When you still have plenty of hours in the day to go, a high-calorie lunch can help keep your energy levels elevated.

The Cleveland Clinic recommends nutritious, higher-calorie foods like quesadillas and apple slices with caramel. Make the quesadilla with a whole-grain tortilla and a couple of slices of cheese, to be enjoyed at home or reheated at the office. A glass of milk rounds out the calorie meal. Tasty additions like this help fill in the gaps between meals. Not only do they give you energy and satisfy your appetite, but they also help you make the goal of attaining a 3,calorie diet easier for people who dislike eating large amounts in one sitting.

ACE has also developed hearty recipes such as a Mexican-style casserole featuring beans and vegetables, which work well as side dishes in your 3,calorie meal plan. To balance out the richness of the steak and casserole, add a side salad, such as a spicy coleslaw. The total for this dinner is calories. Sometimes, of course, you may have missed a meal or a snack during the day, or simply still have room in your calorie "budget.

Try date-coconut yogurt with pistachios , skillet berry cobbler or cherry-mango crumble. All have around calories or more, but are packed with nutritious ingredients like fruit, nuts and yogurt.

No matter how many calories you're eating each day, the goal should be to get those calories from healthy, nutrient-dense foods and avoid or limit "empty-calorie" or nutrient-poor foods that could jeopardize your health. These include:. Nutrition Nutrition Basics Calories. Reviewed by Kirsten Nunez, M.

Kirsten Nunez, M. Kirsten Nunez is a writer who covers food and health. This article discusses everything you need to know about a 3,calorie diet, including reasons for following one, what foods to eat and limit, and a sample meal plan. Your daily calorie needs are based on several factors, including:. Daily calorie needs range from 1,—2, calories per day for adult women and 2,—3, calories for adult men, with the low ends of the ranges being for sedentary people and the high ends for those who are active 4.

These estimates are based on equations using an average height and healthy weight for adult women and men. Depending on your body size and activity level, you could require 3, calories or more per day to maintain your body weight.

Though athletes generally have higher calorie needs than the general public, people with physically demanding jobs, such as farm laborers and construction workers, may also need a high number of calories to maintain their weight. Factors like gender, age, height, and activity level influence whether you should follow a 3,calorie diet.

Weight gain occurs when you consistently consume more calories than you burn each day. Depending on your activity level and body size, 3, calories may be greater than your current calorie needs, causing you to gain weight 8. In other circumstances, you may have a health condition that increases your calorie needs, such as cancer or infection, or be recovering from major surgery 9 , While studies on the topic are scarce, an acceptable rate of weight gain is 0.

However, in people with severe undernutrition, weight gain of about 4. Rapid weight gain may lead to uncomfortable side effects, such as bloating, stomach distress, and fluid retention. How fast you gain weight depends on how many calories you need to maintain your weight. If you maintain your weight on 2, calories per day , you will gain weight much quicker on a 3,calorie diet than someone who maintains their weight on 2, calories per day. Monitor the health of your community here.

More Articles. Weight Management. Written by Andrea Boldt. Department of Health and Human Services and U. Department of Agriculture. December Why is the kcal per pound weight loss rule wrong?. Int J Obes Lond.